Friday, April 17, 2020

Friday, April 17, 2020 - COVID19 Training Block

Warmup

your dynamic stretching routine

Pre-Set

2 X's through:

50 jumping jacks

40 High knees

30 alt. pikeups

20 speed skaters

10 burpees

Part I (3-4 X's)

Box/Bench Jumps (10 reps)

Dips on playground equip. or chair/bench (10-20+)

Pullups

Plank Jacks (30 reps)

Part II (3-4 X's)

Explosive Power Step Ups (8-10 each leg)

Incline Streamline Pushups (hit streamline between each rep, 10+ reps)

Single arm Row using bar or swings (8-10 each arm)

Oblique triangle situes (25 each side)

Part III (3-4 X's)

Follow this sequence:

Burpee + sprint 20 yards

Drea Roll + run bkwd's 20 yards

10 Pushups + sprint 20 yards

10 jumping lunges + run bkwd's 20 yards

Pushups to failure

1:00 Rest